Stir-Fried Vegetables and Pineapple with Rice
Nutritional values
(Percentage of daily recommendation)
| Calorie | 476 cal. | (23 %) | ||
| Protein | 11 g | (11 %) | ||
| Fat | 14 g | (12 %) | ||
| Carbohydrates | 75 g | (50 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 10.2 g | (34 %) |
| Vitamin A | 0.3 mg | (38 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 5.6 mg | (47 %) | ||
| Vitamin K | 33.5 μg | (56 %) | ||
| Vitamin B₁ | 0.4 mg | (40 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 5.4 mg | (45 %) | ||
| Vitamin B₆ | 0.7 mg | (50 %) | ||
| Folate | 131 μg | (44 %) | ||
| Pantothenic acid | 1.5 mg | (25 %) | ||
| Biotin | 11.4 μg | (25 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 228 mg | (240 %) | ||
| Potassium | 911 mg | (23 %) | ||
| Calcium | 76 mg | (8 %) | ||
| Magnesium | 93 mg | (31 %) | ||
| Iron | 2.6 mg | (17 %) | ||
| Iodine | 9 μg | (5 %) | ||
| Zinc | 0.9 mg | (11 %) | ||
| Saturated fatty acids | 4 g | |||
| Uric acid | 177 mg | |||
| Cholesterol | 0 mg | |||
| Complete sugar | 24 g |
Ingredients
- Ingredients
- ½ ripe Pineapple
- 200 grams Cherry tomatoes
- 1 yellow Bell pepper
- 1 red Bell pepper
- 1 green Bell pepper
- 1 large red onion
- 200 grams Snow peas
- 2 Tbsps Shredded coconut
- 1 pc ginger (3 cm)
- 2 red chili peppers
- 4 Tbsps soybean oil
- salt
- 250 grams Basmati rice
Preparation steps
From the pineapple cut off the green and the peel, quarter lengthwise, cut out the stalk and cut the flesh into bite-size pieces. Rinse the tomatoes and cut into quarters.
Rinse the peppers, cut in half, remove seeds and ribs and cut lengthwise into thin strips. Peel the onion and cut into narrow strips. Rinse the peapods, trim and blanch for 3 minutes in boiling salted water.
Soak the coconut flakes in warm water. Rinse the chiles and cut diagonally into thin rings. Peel the ginger and cut into thin slices.
Heat 3-4 tablespoons of oil in a wok. Add the peppers and sauté 3-4 minutes while stirring. Add the onion, ginger, tomatoes and finally the snow peas. Cook briefly, then stir in the pineapple and cook everything over high heat while stirring vigorously for 1-2 minutes.
Combine the well-drained grated coconut and chile rings, mix. Briefly cook and remove the wok from the heat. Season everything with salt. Meanwhile cook the basmati rice in 500 ml (approximately 2 cups) of boiling salted water. Serve the vegetables with the rice immediately.
